What is Thrive Online?

An extension of our Thrive Workshops, Thrive Online is an evidence-based resource hub designed to help students manage common college mental health challenges. It offers practical tools, strategies, and worksheets across three current topic guides: Test Anxiety, Procrastination, and Stress Management

When should you consider exploring Thrive Online?

Test Anxiety

Explore this guide if you feel anxious before an exam or while turning in assignments. Learn to recognize common symptoms, use proven techniques to calm your nerves, and apply quick tips you can use before, during, and after your exam.

Stress Management

Check out this guide when you’re feeling overwhelmed or stuck in “fight-or-flight” mode. It will help you identify your optimal stress zone, where stress motivates rather than drains you, and give you practical tools to stay balanced. You’ll also find simple strategies for relief, including meditation, setting digital boundaries, and improving sleep and nutrition.

Procrastination

Turn to this guide when you’re feeling unmotivated or overwhelmed by unfinished work. You’ll find practical tools such as the Eisenhower Matrix for prioritizing tasks, time-blocking strategies, realistic to-do lists, and SMART goals. The guide will also help you explore the deeper roots of procrastination and includes moments for reflection.

Looking Ahead

This resource will be adapted continuously based on the needs of the student community. Please let us know if you have feedback or are interested in other topics.

College, for many, is a period of transformation that extends far beyond the classroom. It is a time marked by intense academic pressure, but also by identity exploration, emotional growth, and mental health challenges. We asked several graduating seniors to reflect on those experiences and share their advice.

Know when to take a break

“I was struggling with severe anxiety and OCD during my freshman year which made it hard to build friendships and do well in classes,” said one student. “I made it through with the help of UHS resources and then once my first semester was over I made a very difficult decision to take the spring semester off.”

The student, who asked to remain anonymous, shared that their decision to take time off was heartbreaking, but ultimately crucial. “It was a lot of work and continues to be work to keep up my mental wellness but any sacrifice was worth it to get to experience my time at UW to the fullest.”

When asked what advice they would give first-year students, they said, “Whatever is going on, it’s okay. If your freshman year isn’t meeting expectations, or is hard and things aren’t going like you wanted, that is okay. We have four years at UW. Take your time and do what will benefit you in the long run.”

Redefine success on your terms

Another student, who also took a gap year to focus on mental health, emphasized the importance of redefining success on personal terms.“Minimize the amount of expectations that you consider, whether they are placed on you by others or yourself,” the student said. “Practice being open to all the experiences that are presented to you. Create your own college experience that aligns with your values, not the college experience that you think others think you should have or would enjoy.”

While college often begins with the pressure to follow a traditional path, many students discover that true growth comes from taking unexpected turns. Choosing to prioritize mental health, even when it means stepping off the expected track, takes courage. As graduation approaches, these stories serve as a powerful reminder that success isn’t defined solely by academic achievements — but also by the strength it takes to get there.

Celebrate your success

Thanks to a generous gift from the Senior Class Office, UHS Mental Health Services is hosting a senior class event series to help students gain practical post-grad skills and celebrate their success. Learn more about the event series and RSVP.

• Real Talk: Navigating Life Post-Graduation | Tuesday, April 29 from 4 – 6 PM at Memorial Union, see TITU
• Toast to the Tassels: Celebrating Current and Future Friendships | Wednesday, April 30 from 4 – 6 PM at Wolf Teaching Kitchen, Bakke
• Caps & Conversations | Thursday, May 1 from 4 – 6 PM at Wheelhouse Studios.

Common Symptoms

Seasonal Affective Disorder can present itself in many ways. Some common SAD symptoms are: 

• Low energy and fatigue
• Decreased interest in activities 
• Sadness
• Isolation and withdrawal
• Changes in appetite
• Sleep disruption

A student with SAD may find that the impact on energy levels and sleep disrupts focus and memory, making it harder to attend classes and perform well, especially during demanding times in the semester. Additionally, the lack of structure that comes with college life and living independently can reduce motivation, making it more difficult to stay on top of attendance and assignments. 

How to Combat Seasonal Affective Disorder

The good news? You’re not powerless against the winter blues! Here are some ways to help boost your energy and mood during these dark winter days:

• Keep a regular sleep schedule—even on weekends.
• Move your body daily, whether it’s yoga, a walk outside, or hitting the gym.
• Eat nourishing, balanced meals to fuel your body and mind.
• Avoid excessive caffeine, alcohol, or other substances that can impact mood.
• Stay socially engaged– make weekly plans to spend time with others
• Spend time outdoors whenever you can—yes, even if it’s freezing!
• Open your blinds to let in natural light.
• Happy lights are available for checkout from Madison Public Library– Consult with a medical provider before using

UHS is here to help

• Let’s Talk offers drop-in consultations with a UHS mental health provider. Consultations are 20-25 minutes and available on a first come, first serve basis. View the full schedule on our website.
• Group Counseling offers several support groups with focus on identity, ADHD, anxiety, substance use, and more. To schedule a pre-group orientation please call 608-265-5600 (option 2) or visit MyUHS.
• Uwill is a flexible, no-cost, virtual counseling option for students
• Thrive Online is a digital resource hub for students to help navigate common mental health concerns.
• Connecting Badgers is the UHS Mental Health Services educational podcast that helps listeners improve their mental health literacy so they can recognize, manage, and prevent mental health concerns. 

Get involved on campus

• Move, learn, and play at Rec Well
• Attend a mental health event 
• Attend a late night event with Wisconsin Late Night
• Attend a weekday event with Wisconsin Weekdays

 

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During the event, students made art through crafts and interactive activities. Their creations, which ranged from colorful drawings to inspiring messages, will be hung in the Mental Health Services (7^th floor) waiting area on the to brighten the space and create a welcoming atmosphere for those seeking mental health support.

In addition to contributing artwork, attendees also explored UHS services by connecting with providers in Primary Care, Sexual Health, Mental Health, Nutrition, Psychiatry, and Survivor Services. Snacks were savored, games were played, and mindfulness workshops took place. Bucky Badger made an appearance, adding extra fun to the evening.

The event not only highlighted the importance of student wellbeing but also gave participants a chance to leave a lasting impact on UHS spaces. The artwork will serve as a reminder of the creative and supportive environment that UHS strives to foster for all students.

If you missed the event, make sure to stay up to date with UHS on our event calendar!

University Health Services (UHS) provides many opportunities to connect with other students in a safe, confidential and supportive space through UHS group counseling and Badger Recovery.

UHS Group Counseling 

UHS group counseling offers a chance to share your experiences with others who understand and relate; learn new perspectives; and experiment with new ideas, behaviors, and ways of being or interacting. There are many groups available this semester—including ones focused on anxiety, identity, ADHD, and substance use—so you can find one that’s right for you.

Here are just a few groups that will be held this semester: 

• Using Wisely Group – For students looking to manage their relationship with alcohol or substance use | Fridays from 10:30 AM – 12:00 PM (virtual)
• International Students Support Group – For international students | Wednesdays from 10:30 AM – 12:00 PM (in-person)
• Black Women’s Support Group – For students who self-identify as women of African descent | Mondays from 3:00 PM – 4:30 PM (virtual)
• South Asian Support Group (NEW!) – For students who self-identify as South Asian or being from a South Asian country (India, Pakistan, Bangladesh, Nepal, Bhutan, Sri Lanka, Afghanistan, and the Maldives) | Tuesdays 1:30 PM – 3:00 PM (in-person)

Read more about group counseling through UHS, and view the full spring Group Counseling schedule.

All students are required to complete a pre-group orientation. A pre-group orientation is a one on one 30-minute Zoom call with the group’s facilitator. During this call, the facilitator will talk about how the group will be run, topics that may be covered, and answer any questions you may have. To schedule a pre-group orientation, please call 608-265-5600 (option 2), or visit MyUHS. 

Badger Recovery 

Badger Recovery is UW-Madison’s collegiate recovery community, offering a range of recovery services and connection opportunities, including weekly recovery meetings for students in recovery from substance use, eating disorders, and addictive behaviors. 

This spring, Badger Recovery will host weekly recovery meetings for students in recovery and those who support them, with new options to choose from for the spring semester:

• All Recovery Meetings – For students in recovery | Mondays, 7–8pm and Wednesdays 5:45–6:45pm | 333 E. Campus Mall, Room 8808
• Friends and Family Meetings – For friends, family members, and others who support students in recovery | Thursdays, 5:30–6:15pm | College Library, Room 2191E
• Rainbow Recovery – For LGBTQ+ students in recovery | Mondays, 5–6pm | Gender and Sexuality Community Center (GSCC)

Badger Recovery meetings are non-clinical and are led by trained student facilitators who support all pathways to recovery. Meetings involve students supporting one another, sharing their recovery experiences, and often center around topics like coping with triggers, building support systems, managing stress, and finding connection. For a full meeting schedule and more information, visit the Badger Recovery webpage.

Want to stay in the loop on Badger Recovery events and news? Sign up for the Badger Recovery email list, or follow Badger Recovery on Instagram.

Check out some of our spring offerings:

Thrive Workshops offers students opportunities to build skills and gain tools to support academic performance, relationships, and overall wellbeing. View the spring 2025 Thrive Workshop schedule.

Let’s Talk is a no-cost, informal, and confidential consultation with a mental health provider. Sessions last 20-25 minutes and are offered on a first-come, first-served basis. Let’s Talk is available virtually and in person every day of the week. View the spring 2025 Let’s Talk schedule.

Wellness groups and workshops consist of Drop-In Meditation, Mindfulness Sessions, and Hearts & Crafts. Learn more about groups and workshops and register.

Togetherall is a clinically moderated online community where students can anonymously seek and provide mental health support by sharing their experiences in a safe environment. Learn more about Togetherall and register.

Your mental health matters.

Barbershop Talks | November 19 and 20 from 10 a.m. – 3 p.m. at the Nicholas Recreation Center, Elevation Room 

Students can get a free haircut and connect with a barber about their mental wellbeing in an informal and supportive space.  

Registration is highly encouraged, and appointments will be available both days from 10 a.m. to noon and from 1 to 3 p.m. Walk-ins are permitted; however, space is limited. Five barbers, who hold different, intersecting identities, will lead informal conversations about mental health topics.  

Mental Health Services providers will be on site to share resources and information with students about how they can access mental health care and support their wellbeing. 

Thrive Workshop: Men’s Mental Health Panel | November 12 from 3:30 p.m. – 4:30 p.m., Virtual, Sign up here 

Join in on the conversation for a panel discussion about the difficulties male identified individuals may encounter when talking about feelings and experiences. Learn to expand vocabulary for mental health concerns, increase awareness of signs of distress, consider relevant interpersonal dynamics, and explore the potential benefits of seeking support. Five men, who hold different intersecting identities will lead the conversation about what it means to be in their career while supporting their mental wellbeing.  

Interested in connecting with us more?  

There are so many ways to take care of your mental health. You can find connections across campus that support your individual wellbeing. Learn more about UHS resources for student mental health and medical support, as well as health promotion initiatives. Additional information about student wellbeing resources can be found on the Be Well page of the Student Affairs website.